Core De Force – Week 4 Meal Plan and Grocery List – Plan A

Core De Force – Week 4 Meal Plan and Grocery List – Plan A

by Kathi, November 21, 2016

Download Core De Force Week #4 Meal Plan and Grocery List (Excel)

I am on to Core De Force Week #4, and yet another meal plan! to make things easier for myself, I am repeating a lot of the recipes and in particular, snacks. What I am introducing is a few new meals for lunch and for dinner!

healthy groceries and shopping listI have found a great way that really helps me come up with these plans quickly. First, I choose a few main dinners I want and plug those into my tracker. I then add in lunches. And finally, I fill in snacks based on what I have remaining for containers.

This week will be a little more difficult from a workout perspective because the extra fruit I had in Week #2 and the extra fruit and healthy fat I had in Week #3 go away in order to burn the most calories possible towards my goals, while the workouts remain intense. But the results will speak for themselves!!

Before I go into the recipes & menu, a quick recap – this week I did get invited impromptu to a country concert at Mohegan Sun with a friend of mine. but,I stayed strong! I did save a yellow for my favorite captain and coke; but for dinner I had a lot of shrimp and some veggies. There were a LOT of temptations and an AMAZING dessert tray, but I stayed strong!! My routine is working!!

This week is also Thanksgiving, but I am actually going to be OK on that day, I will eat some turkey and use minimal amounts of fat. Check out this great video from Autumn Calabrese, this is about the 21 day fix, but applies to the containers in Core De Force also!

20 days are done now and it’s the final stretch. After week #4 there are only two extra days to get to the 30 days of the program,but this week includes some intense workouts and adds in core workouts on many of the days. So here we go!

So, here it is! My Core De Force Plan “A” Week #4 Meal Planner!

Core De Force Meal Plan and Grocery List for Week 4

I’m going to be using a few recipes from our clean eating groups,like crispy Greek turkey wraps and veggie / hummus wraps. Yum!

Core De Force Week #4 Grocery List

Here is the grocery list (sorted by grocery store department!) that goes along with the above meal plan. I’ve found that over time I end up with some leftovers and condiments / oils / etc. I only need to buy intermittently. So for a family of four without doing any crazy coupon clipping this ran me about $150.

How much



66.5″ Whole Wheat PitaBread
1 packageWhole Grain English MuffinBread
1 LoafWhole Grain ToastBread
6Whole Grain Flatbread or TortillasBread
2Cans Black BeansCanned
2Cans CornCanned
228 oz Crushed TomatosCanned
1 jarOrganic no sugar tomato sauceCanned
2Small cans Tomato PasteCanned
N/AChili PowderCondiments
N/ACrushed Red PepperCondiments
N/AGreek SeasoningCondiments
N/AGarlic PowderCondiments
N/AOnion PowderCondiments
1Almond MilkDairy
1 packageShredded MozarellaDairy
Small containerShredded ParmesanDairy
SmallGreek YogurtDairy
SmallFeta CheeseDairy
2OnionFruits & Veggies
2Green PepperFruits & Veggies
1 bunchAsparagusFruits & Veggies
3Red PepperFruits & Veggies
1EggplantFruits & Veggies
1White Sliced MushroomsFruits & Veggies
1Medium TomatosFruits & Veggies
1Spaghetti SquashFruits & Veggies
1 bunchFresh CilantroFruits & Veggies
1 bunchFresh BasilFruits & Veggies
4ZucchiniFruits & Veggies
5Garlic (Cloves)Fruits & Veggies
2Sweet PotatoFruits & Veggies
2Red OnionFruits & Veggies
1 bunchKaleFruits & Veggies
1CucumberFruits & Veggies
Small packageMixed Berries (strawberries, blueberries, etc)Fruits & Veggies
8BananaFruits & Veggies
5AppleFruits & Veggies
1 packageAlfalfa sproutsFruits & Veggies
2 packagesRomaine or Bibb LeavesFruits & Veggies
2LemonFruits & Veggies
SmallBrussel SproutsFruits & Veggies
1Veggies for Hummus Dip (carrots, celery, etc.)Fruits & Veggies
1CantaloupeFruits & Veggies
SmallCherry tomatosFruits & Veggies
1 containerStrawberriesFruits & Veggies
3 lbLean Ground TurkeyMeat
1 lbShrimpMeat
1 lbTilapiaMeat
3 lbChicken BreastMeat
1/2 LbTurkey Breast, low sodiumMeat
N/ALemon JuiceOther
SmallShredded Unsweetened CoconutOther
Small ContainerOlive OilOther
Small ContainerOlive Oil SprayOther
1Peanut ButterOther
N/AWorcestershire SauceOther
Small ContainerMaple SyrupOther
SmallApple Cider VinegarOther
Small ContainerHummusOther
Small ContainerBalsamic VinegarOther
Small ContainerDijon MustardOther
1Almond ButterOther

This is enough to feed me, my husband (who is on Plan B!), and our two kids (4 and 2 years old)!

Download Core De Force Week #4 Meal Plan and Grocery List (Excel)

Also, if you don’t have Excel or prefer Google Sheets, here is a copy on Google Drive you can use & share!

Join our Next Challenge Group! Fill out the form below and I will be in touch!

The link to your Facebook profile, so I can add you to our challenge group!